Climbing

Top rope with Wynter today.

Good, felt strong even though I’m still a bit tired.  Worked a couple 5.11’s – One of these is AWESOME, really cool route.  Then flashed a 5.10+ to finish up the day.  Fun, challenging and relaxing at the same time.  End up being endurance/power endurance which is what I had planned to work on today.  Minutes on routes instead of seconds.

Sleep	7
Refreshed?	no
length	8 – very broken
Stress	2
Desire to Train	7ish
Food quality	will be good until evening
Supps	yes
Play	yes
Climbing improvement	good
balance/rest	decent
Coffee intake	2 shots + 1 cup

Gym work

A1. Power Snatch Cluster, 1.1.1 x 5 sets, 10 sec
A2. Med Ball OH Toss Cluster, 1.1.1 x 5 sets, 10 sec – 20-30 lb
A3. Triple Jump, 1 rep x 5 sets, 10 sec
A4. HSPU, AMRAP x 5 sets, 5 min
B1. Thruster, 3 tough reps x 3 sets, 2 min
B2. TOes to Bar, AMRAP x 3 sets, 2 min

130 – all sets
20#
approx 24 feet, got better each time
6,3,3,4,4 – shoulders are completely blasted – delts tender to the touch from wed
130 – all sets
25,14,14 – grip failure

Very tired today.  Took ALL my will power to complete this workout with intensity.  All movements done in lifting shoes.

 

Sleep	8
Refreshed?	yes
length	10
Stress	5
Desire to Train	4
Food quality	8
Supps	yes
Play	no
Climbing improvement	na
balance/rest	poor
Coffee intake	2 cups

Climbing – training

A.  Skill 30 min – worked V3’s and V4’s.  VERY worked from this week so far.  Knew right away that easier routes were the only options today.

B. ARC – 30 min, tough

Tired and beat up today.  Joints feel pretty dang good considering though.

Stressed about the move.  Need to get a decision made…

Sleep	8
Refreshed?	no
length	9
Stress	5
Desire to Train	7-8
Food quality	8
Supps	yes
Play	climbing
Climbing improvement	ok
balance/rest	ok
Coffee intake	2 cups + 2 shots

Gym work

A1. Back Squat @ 30X1, 3-4 reps x 4 sets, 3 min

A2. Wtd Mixed Grip Chin-ups @ 20X0, 2-3 reps x 4 sets, 3 min – alt grip per set

B. OHS @ 33X1, 3 reps x 3 sets, 3 min

C1. DB Walking Lunges @ 2010, 6/leg x 3 sets, 2 min

C2. One Arm DB Row @ 20X0, 6-8/arm x 3 sets, 2 min

260×3 – all sets SOOO heavy today, barely barely – legs felt sloooowww
85×3 pro, 85×3 sup, 90×3 pro, 90×3 sup – felt great

140,150,160 (barely 160) these were much better, prob shouldve done all 3 @ 155 or so
62.5#/hand – done, good
62.5×8, x6, x6

This one rocks me.  Tough.

Sleep	8
Refreshed?	sorta, wake from dead sleep with light fully bright
length	9
Stress	3-4
Desire to Train	7-8
Food quality	8
Supps	yes
Play	no
Climbing improvement	na
balance/rest	ok, busy with work
Coffee intake	2 shots

Climbing – training

A. Campus board – large left holds
1. 1-3-5-7; rest 4 min
2. 1-4-6; rest 4 min (L arm start)
3. 1-4-6-7; rest 4 min (L arm start)
4. 1-4-6-7; rest 4 min (R arm start)

B. Skill 30 min
Worked a couple new V5’s.  Successful, improvements.

C. Hang board
1. bottom outside edge 10,5,5;rest 5; rest 2 min
2. flat sloper 10,5,3
3. med outside edge pinch 10,5,3
4. middle sloper pinch 10,10,5
5. top outside edge 10,10,10
6. Big sloper 10,10,10
7. middle 3 finger pocket 10,10,10
8. jugs 10×5, easy

Changed up the order today.  Helpful, in some ways, but totally killed my hang board training.

Ideally I’m going to build a campus board/hang board area in the gym in the next couple months so I can do that on a separate day, by itself.

Sleep	8
Refreshed?	mostly
length	8.5
Stress	2
Desire to Train	8
Food quality	7
Supps	yes
Play	yes
Climbing improvement	good
balance/rest	decent
Coffee intake	lots

Gym work

A1. Hang Power Clean, 2-2-2-2-2, 3 min

A2. Close Grip Bench Press @ 20X1, 4-3-2-1-1, 3 min

B1. Romanian Deadlift @ 30X0, 3-5 reps x 4 sets, 2 min

B2. Wtd RIng DIps @ 30X0, 3-4 reps x 4 sets, 2 min

170,180,190,200,205 – good, last set really tough

180,190,200,210,215 – all felt heavy today

220×5 – all sets, feels ago strength-wise, but hips feel off/uneven, right lower rib is out a touch today, annoying

52.5, 60, 70, 80 all x4, started way too light, these felt REALLY good, especially compared to bench.  It felt as though I didn’t even do bench before these…

Sleep	9
Refreshed?	yes
length	9ish
Stress	3
Desire to Train	8
Food quality	8
Supps	yes
Play	no
Climbing improvement	na
balance/rest	good, productive, need to plan down time for later in week
Coffee intake	lots

Climbing

10am

Skill work: 1 hour, worked a couple V5’s and flashed a few easier routes.

Power Endurance: 3 sets @ 2 min traversing bouldering wall; rest 4 min

ARC: just 10 min – way too many people in the way AND was frustrated with my performance, so called it a day.

 

5pm

Went up to Seattle and ended up climbing with Alan at Seattle Bouldering Project.

Had WAYY more fun.  Low/no expectations because I had already climbed 90 min earlier.  Ended up climbing lots of fun routes.  Flashed a V4, a couple V3’s, then completed 2 V5’s!  Also tried a few other routes but finally toasted…

90-120min total time at gym.  Glad I did this, needed it.

 

Gym Work

A. Power Clean Cluster, 1.1.1.1.1 x 3 sets, 2 min – 80% effort

B. Push Press @ 21X1, 2-3 reps x 3 sets, 3 min

C1. Clean Grip DL @ 30X0, 8 reps x 3 sets, 90 sec – use 50% RM

C2. Ring Push-ups @ 2111, AMRAP x 3 sets, 90 sec

D. GH Sit-ups, 15 x 4 sets, 30 sec

160 – all sets

130×3, 140×2, 140×2

180 – super easy, no back discomfort

20,13,11

done

Sleep	5
Refreshed?	no
length	7 – trouble going to sleep, woke early, couldn’t fall back asleep
Stress
Desire to Train	6-7
Food quality
Supps	yes, lots
Play
Climbing improvement	na
balance/rest	pretty good
Coffee intake	3 shots

Off

Planned hang board, but didn’t do.  Forearms are still pretty destroyed from Monday.  Busy working all day as well.  Need some play this weekend.